Healthy Egg Recipes For lunch to Get Balanced Meal Often (2024)

Eggs are a staple ingredient for breakfast recipes all over the world (whether it’s a breakfast sandwich, breakfast casserole, omelet, french toast, or something else).

However, it’s also not uncommon to have eggs for lunch.

They work well with so many other ingredients, they’re super versatile (scrambled eggs, fried eggs, baked eggs, poached eggs, egg salads, soft-boiled eggs, hard-boiled eggs, deviled eggs, quiches, etc.), and adding egg recipes to your lunch rotations can help you consume balanced meals all the time.

Classic egg recipes that are typically made as breakfast recipes can also be included in your lunch - lunch recipes don’t have to strictly be stuff you wouldn’t eat for breakfast.

Eggs are also great for meal prep, so you can do these ahead of time.

So, in this post, I’m sharing some healthy egg recipes that work for lunch as well (most of these work for breakfast, lunch, and dinner), so you can add some extra eggs to your diet.

Health Benefits of Eggs

• They’re rich in protein

• They’re good for brain health

• They improve eye health

• They might help with weight loss

• They can improve skin and hair health

12 Egg Recipes For Lunch

Egg, Feta & Spinach Bowl with Cauliflower Rice

328 calories

Ingredients

• 1 cup Leafy greens, spinach, raw - 7 calories

• 2 Egg, large - 144 calories

• ⅓ cup Cheese, crumbled, feta - 133 calories

• 1 cup Cauliflower rice, raw (already riced) - 38 calories

• 1 Garlic salt, dash - 0 calories

• 1 tsp Sesame seeds (tsp) - 6 calories

Instructions

1. Spray pan with an oil spray. Add in cauliflower rice.

2. Stir fry on medium heat until you see some browning. Top with garlic salt.

3. Remove from pan and add to bowl.

4. Spray pan again with an oil spray and fry eggs until desired consistency.

5. Add eggs, feta, spinach, and seasonings and bowl with cauli rice.

Hard Boiled Egg & Chicken Salad

503 calories

Ingredients

• 6 oz Chicken breast, boneless, skinless, raw - 190 calories

• 1 Egg, large - 72 calories

• 4 cups Leafy greens, spinach, raw - 28 calories

• 2 Clementine - 80 calories

• 1 Tbsp Olive oil (Tbsp) - 119 calories

• 1 Tbsp Balsamic vinegar - 14 calories

Instructions

1. Spray pan with an oil spray.

2. Hard boil egg. Slice into quarters once cooked.

3. Cook chicken for ~8 minutes medium heat, until cooked through.

4. Combine all ingredients.

5. No chicken? Use tofu, tuna, or beans.

Baked Salmon and Egg Salad

480 calories

Ingredients

• 1 Egg, large - 72 calories

• 4 oz Salmon fillet - 200 calories

• ½ Avocado, small - 116.5 calories

• 1 Cucumber, small - 32 calories

• ½ cup Celery stalks, chopped in half - 8 calories

• ½ cup Tomatoes, grape - 16 calories

• 2 Tbsp Vinaigrette, light (less than 50 calories per 2 Tbsp) - 35 calories

• 1 Everything bagel seasoning, dash - 0 calories

Instructions

1. Preheat oven to 400 degrees. Line baking sheet with parchment paper & spray with oil spray.

2. Bake salmon for 15-20 minutes, or until flakes easily.

3. Hard boil egg while salmon is cooking.

4. Chop celery, cucumber, avocado, and tomatoes.

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5. Combine all ingredients.

6. Note: I like Trader Joe’s fat free vinaigrette – but Paul Newman, Whole Foods, etc. all have good light dressings.

Asparagus and Sun Dried Tomatoes with Eggs

305 calories

Ingredients

• 1 cup Asparagus spears, chopped - 27 calories

• 1 Tbsp Tomatoes, sun-dried - 17 calories

• 2 Egg, large - 144 calories

• ½ Avocado, small - 116.5 calories

• 1 Salt, dash - 0 calories

• 1 Pepper, dash - 0 calories

Instructions

1. Spray a pan with an oil spray.

2. Cut off hard ends of asparagus.

3. Stir fry asparagus for ~5 minutes, until cooked through.

4. Add sun dried tomatoes at the end.

5. While veggies are cooking, spray a second pan with an oil spray.

6. Crack eggs in pan, fry until desired consistency.

7. Combine all ingredients in a bowl.

8. If you want to add some healthy carbs, you can add some sweet potato.

Egg Fried Cauli Rice

395 calories

Ingredients

• 2 cups Cauliflower rice, raw (already riced) - 76 calories

• 2 Egg, large - 144 calories

• ½ Avocado, small - 116.5 calories

• ½ cup Carrots, baby - 22.5 calories

• 2 Tbsp Sesame seeds (Tbsp) - 36 calories

• 1 Tbsp Soy sauce (Tbsp) - 0 calories

• 1 tsp Red pepper flakes, dash - 0 calories

Instructions

1. Dice carrots.

2. Spray a pan with an oil spray. Add in cauli rice and carrots. Stir fry for ~8 minutes on medium heat.

3. Crack eggs into the pan, continue cooking, stirring frequently, another ~3 minutes.

4. Add in soy sauce, sesame seeds, and red pepper flakes.

5. Transfer to a plate.

6. Cube avocado, and add to the plate.

Egg Salad Lettuce Wraps

350 calories

Ingredients

• 3 Egg, large - 216 calories

• 4 tsp Mayonnaise (tsp) - 128 calories

• 3 Lettuce leaves for lettuce wraps - 6 calories

• 1 Salt, dash - 0 calories

• 1 Pepper, dash - 0 calories

Instructions

1. Hard boil eggs by bring a pot of water to boil (with eggs in the pot) and letting eggs boil for 8 minutes. Remove from heat and peel when cooled.

2. Chop eggs into small pieces.

3. Mix eggs with mayo, salt & pepper.

4. Add to lettuce wraps.

Scrambled Eggs with Peppers in a Wrap

301 calories

Ingredients

• 1 Tortilla, whole wheat or corn, large - 120 calories

• 2 Egg, large - 144 calories

• 1 Bell pepper, red - 37 calories

• 1 Salt, dash - 0 calories

Instructions

1. Spray pan with an oil spray

2. Crack eggs into a small bowl, whisk with a fork

3. Stir fry bell pepper (diced) for ~3 minutes

4. Pour eggs into pan, stirring occasionally

5. Add to tortilla.

6. Gluten free? Use a gluten free tortilla, e.g. corn.

Egg White Scramble

399 calories

Ingredients

• 6 Egg white - 102 calories

• ⅔ cup Cheese, crumbled, feta - 266 calories

• 2 cups Leafy greens, spinach, raw - 14 calories

• 1 Tbsp Tomatoes, sun-dried - 17 calories

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• 1 Salt, dash - 0 calories

• 1 Pepper, dash - 0 calories

Instructions

1. Spray pan with an oil spray.

2. Scramble egg whites on medium heat.

3. Add in spinach and feta, turn heat to low & let pan sit, covered with a lid for ~3 minutes.

4. Top with salt, pepper, and sun dried tomatoes.

Shakshuka in the Oven

352 calories

Ingredients

• 2 Egg, large - 144 calories

• ½ cup Tomatoes, canned, crushed - 25 calories

• ½ cup Leafy greens, spinach, raw - 3.5 calories

• ½ Bell pepper, red - 18.5 calories

• ¼ Jalapeño, slice - 0.25 calories

• ½ Onion, white - 27.5 calories

• ⅓ cup Cheese, crumbled, feta - 133 calories

• 1 Paprika, dash - 0 calories

• 1 Cumin, dash - 0 calories

Instructions

1. This recipe works best when making 2-3 servings (so double or triple ingredients when preparing).

2. Preheat oven to 400 degrees.

3. Dice bell pepper and onion.

4. Spray a pan with an oil spray. Stir fry bell pepper and onion on medium heat until you see some browning (~5 minutes).

5. Add in seasonings, tomatoes, and spinach to the pan. Cook for another 3 minutes, mixing frequently.

6. Spray casserole dish with an oil spray.

7. Add tomato mixture to casserole dish.

8. Crack eggs on top of tomato mixture, keeping yolks intact. Top with cheese.

9. Bake until egg whites turn opaque, about 25 minutes.

10. No dairy? Instead of the cheese, top with avocado for the last 5 minutes of baking.

11. Top with some fresh herbs if you like.

Tuna, Egg & Cabbage Salad

409 calories

Ingredients

• 1 Tuna, canned (1 can) - 120 calories

• 1 Egg, large - 72 calories

• 2 cups Cabbage, shredded - 44 calories

• ½ cup Radish slices - 9.5 calories

• ½ Avocado, small - 116.5 calories

• 2 tsp Sesame seeds (tsp) - 12 calories

• 2 Tbsp Vinaigrette, light (less than 50 calories per 2 Tbsp) - 35 calories

Instructions

1. Hard boil egg.

2. Combine all ingredients, chopped, in a bowl.

3. Top with sesame seeds and dressing.

4. Notes: 1/2 cup radish slices = about 2 radishes, sliced. No radishes? Just use extra cabbage.

5. Note: I like Trader Joe’s fat free vinaigrette – but Paul Newman, Whole Foods, etc. all have good light dressings.

Smoked Salmon Plate

416 calories

Ingredients

• 4 oz Smoked salmon - 133 calories

• 1 Egg, large - 72 calories

• ½ Avocado, small - 116.5 calories

• 1 Cucumber, small - 32 calories

• 1 cup Tomatoes, grape - 32 calories

• 1 Tbsp Balsamic glaze - 30 calories

• 1 Salt, dash - 0 calories

• 1 Pepper, dash - 0 calories

Instructions

1. Hard boil eggs.

2. Slice cucumber & tomatoes.

3. Assemble plate, top with seasonings.

Asian Inspired Ground Turkey Stir Fry

395 calories

Ingredients

• 1 Egg, large - 72 calories

• 4 oz Ground turkey, 93% lean, raw - 172 calories

• ½ Bell pepper, red - 18.5 calories

• 1 cup Green beans - 39 calories

• 1 cup Leafy greens, spinach, raw - 7 calories

• 2 tsp Olive oil (tsp) - 80 calories

• 1 Tbsp Soy sauce (Tbsp) - 0 calories

• 1 tsp Garlic, minced (tsp) - 0 calories

• 1 tsp Sesame seeds (tsp) - 6 calories

Instructions

1. Slice pepper into thin strips

2. Chop off hard ends of green beans, and cut them in halves to make them shorter

3. Add oil and garlic to a pan

4. Stir fry ground turkey, green beans, and bell pepper ~8 minutes on medium heat, stirring frequently, until ground beef is cooked through

5. Once turkey has cooked through, add in soy sauce and mix in for another 1 minute

6. While stir fry is cooking, spray a separate non-stick pan with an oil spray. Crack in egg, let fry ~3 minutes on medium heat, until cooked to your desired consistency

7. Transfer stir fry to a plate, top with fried egg and sesame seeds

8. No meat? Use tofu or beans.